KB LongCycle
- warm-up
- 2 minutes @ 10 rpm
- 12, 16, 20kg
Main Set
- 1 minute @ 24kg - 10 rpm
- Sales guy walked in
- 3 minutes @ 24kg - 10 rpm
KB Snatch
- 10 minutes, switch arms every minute
- 24kg @ 20 rpm
Lunch, Clients......
Crossfit Open 18.3
- 100 jump rope double-unders
- 20 overhead squat @ 115#
- 100 double-unders
- 12 ring muscle-ups
- 100 double-unders
- 20 db snatch @ 50#
- 100 double-unders
- 12 bar muscle-ups
Time cap of 14 minutes; I had completed up to 8 ring muscles, but then finished the remaining reps of everything. I'm sure some top guys would finish this and then begin a second round. I'd need to work on my double-unders more and learn how to kip (not on my list).
- warm-up
- 2 minutes @ 10 rpm
- 12, 16, 20kg
Main Set
- 1 minute @ 24kg - 10 rpm
- Sales guy walked in
- 3 minutes @ 24kg - 10 rpm
KB Snatch
- 10 minutes, switch arms every minute
- 24kg @ 20 rpm
Lunch, Clients......
Crossfit Open 18.3
- 100 jump rope double-unders
- 20 overhead squat @ 115#
- 100 double-unders
- 12 ring muscle-ups
- 100 double-unders
- 20 db snatch @ 50#
- 100 double-unders
- 12 bar muscle-ups
Time cap of 14 minutes; I had completed up to 8 ring muscles, but then finished the remaining reps of everything. I'm sure some top guys would finish this and then begin a second round. I'd need to work on my double-unders more and learn how to kip (not on my list).
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